Phase 2: Week 10 - Deload

Day 1 - Plyometrics - COD - Triphasic Strength

Dynamic Warm Up

Plyometrics - Isometric Dynamic Stability

1. SL Isometric Broad Jump - 2 x 1 each leg [X|3|X] (land 2 feet) [VIDEO]

2. SL Lateral Broad (land 2 forward) - 2 x 1 each leg [VIDEO]

3. SL Isometric Box Jumps - 2 x 1 [X|3|X] (low box/focused landing) [VIDEO]

4. SL Isometric Lateral Box Jump (1 outside leg | 1 inside leg) - 2 x 1 [X|3|X] [VIDEO]

4. Half Kneeling Box Jump - 2 x 1 each leg [VIDEO]

5. SL Broad to 90 Degree Broad (2 outside leg) - 2 x 1 each leg [VIDEO]

6. Ascending Skater Jumps - 2 x 10 yards each side [VIDEO]

Strength
1.A. Bench Press - 5 x 5 @50% [VIDEO]

1.B. Band Pull Aparts - 5 x 10 [VIDEO]

Build
1.A. DB Neutral Press - 3 x 8 [VIDEO]

1.B. Bent Over DB Rows - 3 x 8 [VIDEO]

2.A. Lateral Raise - 3 x 8 [VIDEO]

2.B. Band Scarecrows - 3 x 8 [VIDEO]

3. Barbell Curls - 3 x 8 [VIDEO]

Trunk
1. Stir the Pot - 3 x 10 each direction [VIDEO]
Phase 2: Week 10 - Deload
Day 2 - Acceleration - Triphasic Strength
Dynamic Warm Up

Acceleration - Linear COD

1. Half Kneeling Arm Pump - 2 x 5 seconds [VIDEO]

2. Ground Starts - 2 x 10 yards [VIDEO]

3. Lateral Ground Starts - 4 x 10 yards [VIDEO]

4. Falling Starts - 2 x 10 yards [VIDEO]

5. 2 point Starts | 2 point Stop & Go’s - 2 x 10 yards [VIDEO] - VIDEO]

7. Y Cut Drill with Reaction - 2 x 1 each direction [VIDEO]

7. Jump Cut Drill with Reaction - 2 x 1 each direction [VIDEO]

Strength

1.A. Back Squat - 5 x 5 @50% [VIDEO]

1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg [VIDEO]

Build

1.A. Elevated DB Reverse Lunge - 3 x 6 each leg [VIDEO]

1.B. KB Swing - 3 x 10 [VIDEO]

2. SL Hamstring Curl - 3 x 8 each leg [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Phase 2: Week 10 - Deload
Day 3 - Plyometrics - Power - Absolute Strength
Dynamic Warm Up

Plyometrics - Foundation

1. Pogo Jumps - 2 x 10 seconds [VIDEO]

2. Squat Jumps - 2 x 10 seconds [VIDEO]

3. Alternating Lunge Jumps - 2 x 10 seconds [VIDEO]

4. Lateral Broad Jump - 2 x 1 each side [VIDEO]

5. Lateral Box Jump - 2 x 1 each side [VIDEO]

6. Med Ball Reactive Side Toss - 4 x 1 each side [VIDEO]

7. Med Ball Side Slam - 4 x 1 each side [VIDEO]

Strength

1.A. Floor Press - 5 x 5 @50% [VIDEO]

1.B. Incline ITY’s - 5 x 3 each way [VIDEO]

Build

1.A. Close Grip Pulldowns - 3 x 8 [VIDEO]

1.B. Floor Overhead DB Press - 3 x 8 [VIDEO]

2. Dump the Buckets - 3 x 8 [VIDEO]

3. Cable Tricep Extension - 3 x 12 [VIDEO]

Trunk

1. Pallof Press w Rotation - 3 x 10 each side [VIDEO]

Phase 3: Week 10 - Deload
Day 4 - Max Velocity - Lateral COD - Strength
Dynamic Warm Up

Max Velocity - Lateral COD

1. Power Skips - 2 x 10 yards (1 height | 1 distance) [VIDEO]

2. High Knee Run - 2 x 10 yards | Butt Kick Run - 2 x 10 yards [VIDEO - VIDEO]

3. A Skips - 2 x 10 yards | B Skips - 2 x 10 yards [VIDEO - VIDEO]

4. Straight Leg Bounds - 2 x 20 yards [VIDEO]

5. Single Leg High Knee - 2 x 10 yards each side [VIDEO]

6. Build Ups - 2 x 1 (build up to top speed - 20 yards) [VIDEO]

7. Pro Shuttle - 2 x 1 each direction [VIDEO]

8. Short Shuttle - 2 x 1 each direction [VIDEO]

9. Lateral Short Shuttle - 2 x 1 each direction [VIDEO]

Strength

1.A. Trap Bar Deadlift - 5 x 5 @50% [VIDEO]

1.B. Lateral Monster Walks - 5 x 5 yards down and back [VIDEO]

Build

1.A. BB Step Ups - 3 x 6 each leg [VIDEO]

1.B. Decel Step Ups - 3 x 4 each leg [VIDEO]

2. Band Goodmornings - 3 x 10 [1|2|X] [VIDEO]

3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO]

Trunk

1. Sprinter Sit Ups - 3 x 20 [VIDEO]